As you know, the month of October is breast cancer awareness month. Since all cancers combined are the #2 killer of women: What is your go-to cancer battle strategy?
I have a special friend beginning her battle to defeat the enemy of cancer as I write this. So, I’d like to spend our time together focusing on prayer, uplifting scripture, and discussing the wonderful provision God provides in his garden to battle this disease in all its forms.
Prayer
Dearest God, you know the heart of my friend battling cancer and what she needs today. I pray she feels your Holy Spirit holding her close and guiding her through this scary process. You see the uncertainty, the trepidation, and courage. She is resilient because she is well loved. She is thankful because you have placed people in her path who care and seek to help. Glorious God, you make a way for the heart of my friend to survive and be filled with all this support. I thank you and praise you for your loving care.
Scripture
“Protect me, God, for I take refuge in You. I said to Yahweh, ‘You are my lord; I have nothing good besides You. As for the holy people who are in the land, they are the noble ones. All my delight is in them. Psalm 16:1-3
Prayer and scripture are powerful tools for battling the enemy of cancer, aren’t they? Another blessing for our arsenal is God’s wonderful provision in the garden. Here are a couple things to avoid and a few top things to consume when fighting this enemy.
One is to avoid highly processed food with additives, preservatives, and sugar. Plus…
—– All tobacco products and alcohol.
Major risk factors for breast cancer are genetic mutation, obesity, alcohol consumption, lack of physical activity, red meat consumption, and processed food intake. (1)
Two, is a no brainer… consume fresh fruits and vegetables. Plus eating lean sources of lean protein to keep up your strength.
Although there is no specific diet for fighting breast cancer (or other cancers), we can trace the general practices of populations with low incidences of cancer to get an idea of how to follow their lead.
What do they eat regularly to have such low rates? How do they live?
As with all healthy practices and efforts in improving our health, the L.E.A.N principle applies with cancer prevention too. L.E.A.N. stands for Lifestyle, exercise, attitude, and nutrition, they are the four pillars of health I teach in my family, pregnancy, and adult programs from the Dr. Sears Wellness Institute.
We’ll focus on the top four of God’s wonderful cancer fighting plants today:
1. Broccoli alone has vitamins, polyphenols, sulfides, glucosinolates and antioxidants. All these micronutrients are shown to have cancer fighting properties. Item
2. More cruciferous vegetables like cabbage, kale, Brussel sprouts, green leafy vegetables and cauliflower contain sulforaphanes that battle cancer.
3. Allium vegetables are of the most interesting herbs in restricting cancers that includes garlic, onions, leeks, chives, and shallots.
4. Studies show that the anticancer effects of berries are beneficial to counteract, reduce, and repair damage resulting from oxidative stress and inflammation.
God ‘s powerful provision for battling this disease is so impressive! We can sample a few each day to build or restore our defenses.
“Lord you are my portion and my cup of blessing; You hold my future. The boundary lines have fallen for me in pleasant places; indeed, I have a beautiful inheritance.”
Now let’s talk about the right fats to battle breast cancer
Here are a few facts I learned about fat this week when researching diet and breast cancer.
Since the last four decades have touted the benefits of low-fat dieting it’s going to take a while to cease and desist. Discernment in reading is imperative, as well as looking at who is funding the studies we are reading.
Please know, newer studies show that understanding “right fats” is more important to prevention of cancer and other chronic diseases, than a “low fat” concept.
Now, does that mean you can eat as much fat as you want? I’d say think about how God placed fat naturally in nature.
Did He create it alongside sugar cane or honey? No.
Did He put it in starchy vegetables or bread? No.
Did He put it alongside protein? Yes
Abundant healthy monosaturated fat sources are in things like fish, nuts, seeds, and some fruits. While its saturated sources are from beef, poultry, and others.
In Leviticus chapter 16 specific parts of the fat were to be removed and offered to God in the sacrifice. The fat around the entrails, the organs….in other words the “hard fat” around the meat was to be burned.
“It shall be a statute forever throughout your generations, in all your dwelling places, that you eat neither fat nor blood.”
I find it interesting; this is God’s way of protecting us from saturated fat that stores toxins and chemicals the animal consumes.
Several studies confirm this:
1. Experimental data shows the composition of dietary fat has a greater impact on the pathogenesis of cancer than the total fat. In fact, saturated fat does not pose a health risk within a ***balanced diet. *** (1)
2. An 8-year women’s study in 40 US clinics found no effect of low-fat interventions in lowering breast cancer risk. (2)
3. A clinical trial in Canada showed “fat intake at baseline and after intervention were not associated with changes in breast cancer risks. In this study, higher fat intake was associated with lower risk of Era negative breast cancer. (3)
4. A large meta-analysis study suggested a positive association between consumption of PUFAs and breast cancer incidence. These are the seed oils we talked about avoiding in the Women and Heart disease class! (4)
5. There is a beneficial effect on the long-term dietary use of extra virgin olive oil in the primary prevention of breast cancer. (5)
So, there you have it, the right fats are more important to overall health and reducing cancer risks.
The main point of concern is not abusing sugar laden items loaded with fat or eating large meals with saturated fat.
1. Bojková B, Winklewski PJ, Wszedybyl-Winklewska M. Dietary Fat and Cancer-Which Is Good, Which Is Bad, and the Body of Evidence. Int J Mol Sci. 2020 Jun 9;21(11):4114. doi: 10.3390/ijms21114114. PMID: 32526973; PMCID: PMC7312362.
2. Donovan MG, Wren SN, Cenker M, Selmin OI, Romagnolo DF. Dietary fat and obesity as modulators of breast cancer risk: Focus on DNA methylation. Br J Pharmacol. 2020 Mar;177(6):1331-1350. doi: 10.1111/bph.14891. Epub 2020 Jan 26. PMID: 31691272; PMCID: PMC7056465.
3. Toledo E, Salas-Salvadó J, Donat-Vargas C, Buil-Cosiales P, Estruch R, Ros E, Corella D, Fitó M, Hu FB, Arós F, Gómez-Gracia E, Romaguera D, Ortega-Calvo M, Serra-Majem L, Pintó X, Schröder H, Basora J, Sorlí JV, Bulló M, Serra-Mir M, Martínez-González MA. Mediterranean Diet and Invasive Breast Cancer Risk Among Women at High Cardiovascular Risk in the PREDIMED Trial: A Randomized Clinical Trial. JAMA Intern Med. 2015 Nov;175(11):1752-1760. doi: 10.1001/jamainternmed.2015.4838. Erratum in: JAMA Intern Med. 2018 Dec 1;178(12):1731-1732. PMID: 26365989.
4. Alegre MM, Knowles MH, Robison RA, O’Neill KL. Mechanics behind breast cancer prevention – focus on obesity, exercise and dietary fat. Asian Pac J Cancer Prev. 2013;14(4):2207-12. doi: 10.7314/apjcp.2013.14.4.2207. PMID: 23725113.
Balancing Quality Protein Biblically & 10 Great Sources
Fad diets come and go, but God’s plan for nutrition is trustworthy and stands the test of time. Despite all the confusion, you and I can trust Him and His Word for guidance. In all matters of spiritual and physical health, He will not steer His creation wrong.
Take protein sources for example. Good quality protein is essential for growth and development, pregnancy stages, as well as to maintain hormones, muscles, and bones. Although there are several competing theories demonizing one source over another, the simple truth for what is good is available in the bible.
Genesis 1:29 “And God said, ‘Behold, I have given you every plant yielding seed that is on the face of the earth, and every tree with seed in its fruit. You shall have them for food.”
Plants that yield seed for food are grains, beans, and legumes. When we consume these items in their fullness, they supply quality amino acids (the building blocks of protein) to meet our nutritional needs.
Quinoa, a seed, and soybeans (a legume with all nine essential amnio acids), provide a complete protein source in a vegan (plant only) diet.
In order to meet complete protein nutrition in the plant-based diet, other grains and beans must be combined. In assessing the sources of protein intake in this case, please investigate the number of pesticides, fertilizers, and herbicides sprayed on these crops before ingesting them daily or giving them to your little ones.
The same is true for animal sources of protein. God told Noah after the flood,
“Every moving thing that lives shall be food for you. As I gave you green plants, I give you everything.” Genesis 9:3
We learn later through the covenants and ceremonial law, “every moving thing” is not bottom feeders, reptiles, or scavengers that clean up the dead bodies of other animals. (Leviticus 11) Nor is it anything that has its lifeblood still present.
Specific animals were listed in Leviticus for burnt offerings, as well as specific organs. Duly noted is that with every animal sacrifice is also the firstfruits of grains. Whatever grain, organs, or meat is left on the altar, “Aaron and his sons shall eat” (Leviticus 6:16, 18, 26. 7:6,15,18. 8:31, 10:13-14)
Based on the biblical text, a clear picture of what is a healthy protein is established. As New Testament believers feel the freedom from “clean” and “unclean” restrictions placed on the people of Moses’ day, it is wise to note these items are not “spiritually” unclean for we are covered by the blood of Jesus.
However, they remain “physically” unclean as their flesh and fat absorbs today’s toxic chemicals, viruses, and pollution they consume.
Scientifically, protein quality is measured in various ways. A protein efficiency ratio, biological value, net protein utilization, and net digestibility corrected amino acid score are a few methods used to determine protein quality. (2)
None of these measures are 100% accurate or tell the whole story of what is taking place in the body. Therefore, considering all the measures in relation to the proteins listed below may help give a rough estimate of best sources.
Benefits of Quality Protein
Therefore, a quality protein is one that is easily digestible, has an adequate amount usable by the body, and helps a body grow and maintain muscles, bones, and hormones. My top picks for all of these qualities are:
Eggs
Salmon
Lean Beef
Quinoa
Almonds
Peas
Turkey
Milk/cottage Cheese
Lentils
Whole Grains
You can find a general protein nutrition requirement at Protein Calculator.net
If you need some recipes with quality protein, take a look at the blog. I’m here to serve you if you need coaching too!
Reference:
The Holy Bible, ESV, 2016
Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
How Does Inviting the Holy Spirit into My Choices Make a Difference?
I, like you, have the opportunity and privilege of praying for my family, friends, and clients. It is the joyful foundation of our faith and where our hope lies. Plus, it draws us closer together. Although prayer for guidance, healing, and strength is commonly requested, I find inviting the Holy Spirit into our decision process is another matter.
Let me give you two examples of Christian women seeking wellness coaching to show you what I mean. Just for fun, I’ll call the first woman Mary and the other, Martha. Both Mary and Martha are struggling with their weight and health issues.
Mary explains to me how she sets her mind to lose fifty pounds and trudges through until she meets her goal. Once met, she slowly goes back to her previous eating habits and gains more than she weighed before. However, her struggle with chronic pain, prediabetes, and depression are now taking their toll on her health. She says, “I’ve never invited the Holy Spirit into this process, and I’m ready to do that now.”
Martha also shares with me her past attendance at weight loss programs and final success of weight loss after gastric bypass, only to gain it back with emotional eating. She says, “When I leave work and see that fast food restaurant, I don’t pray because I know it will stop me from going through that drive through.”
Inviting The Holy Spirit Gives Us Clarity
I paint the picture of these two differing mindsets because it is a common struggle in every decision process for myself, and maybe you, too. The underlying tension lies in trusting God enough to meet our emotional, physical, or financial needs rather than the things in this world. Not just in weight control, but in our service to God, our physical health, occupation, and relationships.
I believe inviting the Holy Spirit into situations like these not only gives us clarity, guidance, and power, but an opportunity for submission, true freedom, and trust. My Sunday school teacher, Gayle, always says, “We have to remove ourselves from the throne and put God back on the throne where he belongs.”
What a simple biblical view of describing Martha’s dilemma with emotional eating and my struggle with decision making!
Therefore, when I am facing a crisis in life physically, emotionally, or relationally, I benefit more by putting my will and desires beneath God’s will and desire for my life. Gayle’s reminder is a gift sticking with me as I review my options, and so is Mary’s. I hear the soft whisper of conviction begin to wrestle with my soul.
The sad truth is, when I do things my way instead of inviting the Holy Spirit into every decision, I love myself, my lifestyle, and my habits more than God.
I don’t receive power because I don’t submit to him.
I don’t experience freedom because I enjoy pleasure or comfort over sacrifice and possible long-term benefit.
So, how does inviting the Holy Spirit into my choices make a difference?
Here are 4 Ways Inviting the Holy Spirit into My Choices Makes a Difference
Power When I understand fully, and remind myself regularly, of God’s amazing power through the Holy Spirit, to live victoriously, I crave him more! His power, living in me, overcomes indecision, casts out harmful lies, gives grace to others, and places my impulses in their proper place. I welcome the inspired words of the apostle Paul as they flow into my mind and transform my thinking. Moreover, I invite you to do the same in your area of struggle. He says:
“May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.” Romans 15:13
“My speech and my message were not in plausible words of wisdom, but in demonstration of the Spirit and of power, so that your faith might not rest in the wisdom of men but in the power of God. (1 Corinthians 2:4-5)
“But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. We are afflicted in every way, but not crushed; perplexed, but not driven to despair;
( 2Cor 4:7)
For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, (2Cor 10:4-5)
3 Results Taking Place When We Invite the Holy Spirit
Submission Submission to God, rather than obedience looks a little different too. Submission is doing what I know is right out of love and respect for God rather than fearing his punishment. So, to remind my flesh prone decision-making processes again; obeying is having to do something; submitting is wanting to do it.
The whole point of salvation is God changing my selfish heart. When my desire is to please God with my decisions, my impulses, and my behavior, I remove myself “from the throne” and put him there where he belongs. Scripture is clear, you and I are not our own, we were bought with a price. (1 Cor. 6:20, 7:23).
Our precious Savior stepped into time to redeem and restore us to the Father with his own body and blood. Paying the debt, you and I could never pay, he earns the respect, love, and admiration necessary to happily surrender our will.
We count it all joy to face trials of various kinds, and we walk by the Spirit and do not gratify the desires of the flesh because they oppose each other. (James 1:2, Galatians 5:16-17)
What sweet joy submission is! The more we dip our toes into its intoxicating power the closer we are to freedom!
Freedom “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.” (2 Corinthians 3:17) Once we have experienced the power, and submitted to the Spirit of God, we begin to feel the freedom from sin. We’re not deceived by false prophets who come along and promise freedom in sinfulness. “For whatever overcomes a person, to that he is enslaved.’ (2 Peter 2:19b). Humility fills our hearts and we resist using our freedom as an opportunity for pleasing ourselves; we instead use it to serve others. (Gal. 5:13)
The burden of control, the weight of guilt, and the heaviness of shame are lifted as we give, master self-control, and serve. We are also empowered to make better choices for our health, livelihoods, relationships, and careers. As we walk in this newfound faith and God continually shows himself faithful, we learn to trust him more.
Trust “The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.” (Psalm 9:9-11)
“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.” (Proverbs 3:5-6)
Trust in the Lord is at the heart of our worship to him. In the example of Mary and Martha, Mary recognized the power of the Holy Spirit and submitted her health to him. Not her weight loss, her health.
Since she applies a biblical view to her relationships and life decisions, applying it to her health made sense, too. She was able to recognize her food addictions as sin, and submitted her life to Christ all over again.
Martha, on the other hand, is not quite there yet. I’m afraid, I’m not either…in the life decision department, anyway. She is still on the throne of her health and her emotional eating patterns, and I resist toppling myself from my throne of career decisions.
However, with prayer and influences like Mary’s, I’m confident she, and I, will come to that place of surrender, where we invite the Holy Spirit into all our choices. There, in the calmness of submission, we will fully trust God to meet every physical, emotional, and financial need.
I am here for you any time you want to talk about your struggles with health! Click the booking appointment link and we’ll see how to get started with the strength God gives you!
Good Sleep Renews the Body & 3 Great Foods That Help
Sleep & Brain Health Starts in Youth
The wisdom of God’s Word is timeless in all areas of the mind and body. When I think of “eating the bread of anxious toil” in regard to rest and sleep, it makes me think of ruminating. Thoughts of a sour conversation, or words spoken carelessly by me or to me, replays over and over in my mind as I long for slumber.
You and I are to rest in Him, because He gives his beloved sleep. Anxious toil like that is not meant for us, or our children. We’ve all been through tough nights, alongside our kids, and all suffer for it. A recent study supports the relationship of good rest and brain health for our kids. The Lancet Child and Adolescent Health journal released new findings in July for sleep patterns and brain health in children, ages 9-10.
The study compared children getting nine hours of sleep or more per day to those getting less than nine hours and found those with less sleep have more behavioral problems. Stress, acting out, impulsivity and aggressiveness were noted, in addition to difficulty with memory, conflict solving, and learning. (1)
We see distracted behavior and memory difficulty in all age groups, don’t we?
Sleep Deprivation in Adults
Weight Control—Difficulty recalling names, forgetting why we left the room, and where we are headed are common actions, we find ourselves doing. But do we think about how slumber even affects our weight and calorie intake? A National Institute of Health study compared adults who get six hours of sleep (the control group) to those who received sleep counseling and improved their rest 1.2 hours and found the group with less sleep consumed on average, 270 extra calories. (2) Over time, this number of calories would significantly affect weight loss if participants could get some much-needed rest!
Physical Health—According to the National Institute of Health, a good quality night’s rest is necessary for repair of blood vessels, how our bodies react to insulin, our ability to fight infection, and it promotes growth hormone that allows us to heal and repair cells. (3)
Mental Health—Studies show that insomnia and sleep disturbances affect 50% of people with anxiety. (4) Researchers are experimenting with tools to increase slow wave sleep to help alleviate this profound disorder. It is also thought that norepinephrine and serotonin systems are affected by increased REM (rapid eye movement-a lighter sleeping state) activity and contribute to depression as well. (5)
Habits for Renewing the Body with Sleep
A restful night is so important for our brain (and overall) health; it’s worth exploring how to renew the body with its many benefits. I’ve been sharing tips for improving it on my Facebook and Instagram platforms this week. Foods that help us get that night of peace, turning off electronic devices, Wi-Fi, and laying our stress before the Lord are some of the tips shared on those platforms.
Tryptophan Containing Foods—The wonderful amino acid provided naturally by God has many benefits. Unlike its synthetic counterpart made by man that has side effects like belching, skin rashes, and cramping; the preformed tryptophan in food plays a major role in producing:
1. Serotonin–mood stabilizer
2. Melatonin–sleep stabilizer
3. Kynurenine (metabolite used to produce niacin)
4. Niacin– essential for brain and heart health.
Although more studies are necessary, there is potential benefit in eating fresh fruits and vegetables as opposed to junk food. Sugar saturated and refined carbohydrate intake is associated with poor resting patterns, but more so is the consumption of energy drinks. (6) Large amounts of alcohol also affect poor sleep patterns.
B Vitamin Foods—B12 has been found to increase melatonin plasma concentrations to help train the light/dark wake cycles. So, foods highest in B12 naturally, are lamb liver and veal liver. Whole foods like clams, sardines, salmon, trout, beef, and eggs follow close behind. I have several beef and egg recipes on the Strengthen Your Heart Blog.
Fatty Fish—-Although fatty fish increases vitamin D3 and omega 3 fatty acids, both of which are important for sleep regulation, there was not sufficient proof of improved sleep in one inmate study. Incorporating fish in a daily routine can be simple and easy with Fish Tacos.
Kiwi-–This delicious fruit given to participants before bed showed improved total sleep time and sleep efficiency in one study. Study subjects also kept a diary and reported less episodes of awakening after onset of sleep. You and I can easily incorporate this fruit in our daily routines with easy recipes like Kiwi smoothies or on morning yogurt.
Cherries–A two-week study of drinking eight ounces of tart cherry juice twice daily showed significant improvement in overall insomnia and waking after sleep onset. Another study of athletes showed two servings of 30 ml cherry juice increased circulating melatonin, and improved sleep duration and quality. (6) It’s anti-inflammatory properties may be helpful in aiding sleep, too!
I love how God offers simple solutions for our sleep wake cycle in the foods He created. His Word is truly uplifting too, when are looking for understanding. He is with us through our stress and concerns. I’m pretty sure that is why He tells us not to toil over anxious thoughts, but to rest, beloved!
I look forward to sharing more with you in the weeks to come! If you need further ideas or help making decisions on your path to wellness, just let me know! I serve individuals through workshops, classes, individual, family, and group coaching.
Doherty R, Madigan S, Warrington G, Ellis J. Sleep and Nutrition Interactions: Implications for Athletes. Nutrients. 2019 Apr 11;11(4):822. doi: 10.3390/nu11040822. PMID: 30979048; PMCID: PMC6520871.
Identifying One Thing Is Priceless in Loosening Its Hold
What is the one thing in your life that is sabotaging your health, but you can’t let it go? You know, the one thing causing you multiple aggravations, but you hold onto it because the comfort or delight it brings outweighs the pain it causes.
It may be a daily habit to help with stress, an emotion, a beverage, or even food.
A physical thing for me, is my morning coffee. I know it irritates my stomach and causes unnecessary gastroesophageal reflux, but I can’t seem to break the habit.
I push the limits of my discomfort because I know if I remove all other acid producing substances from my diet, I can enjoy this dark comforting brew in the morning…in very small amounts.
An emotional thing for me, on the other hand, is my tendency to avoid people and situations I find difficult. Does that solve discomfort or my poor communication skills? It doesn’t. However, it does give me time to process my feelings toward the person, pray about why I feel the way I do, and ask for guidance.
The Advantage of Identifying Your One Thing
There are so many advantages to identifying my one thing, or your one thing!
But the most important is acknowledging…accepting or admitting the existence a truth...that may be damaging our mind or body. When we do, we are able to own it, admit it, and bring it out of darkness and into the light of conscience. We can then see it clearly for what it is and what it does.
One Thing
I can’t help but think of king David, in 2 Samuel chapter 12, when he is confronted by the prophet Nathan about his adultery with Bathsheba. He is guilty of getting her pregnant and hiding his sin by placing her husband on the front lines of battle to be killed.
Naththan, weaves a story about a rich man with many sheep stealing the one sheep owned by a poor man. Angry and disgusted, David says, “As the Lord lives, this man deserves to die.” Nathan says to David, “You are that man!”
Ah, his eyes are now open. He understands clearly what is buried deep in his soul that he cannot face… his sin.
Acknowledging and confessing harmful behavior helps him seek healing from its hold over him. It is the same for you and me when we admit the existence of a harmful habit.
The grip of dependency for the substance is slightly loosened. It may not be completely gone, but there is renewed power in appreciating the harm it causes.
More importantly, we stop making excuses, for why we continue.
The Next Battle….Placing the One Thing in Its Proper Place
Now that you and I are acknowledging our one thing we can place it in its proper place below the power and authority of our Lord and Savior. The challenge here is wrestling with the pleasure center of the brain and the primary hormone feeding our pleasure center…dopamine.
According to a News in Health article from the NIH, pleasure habits are harder to break because our brain releases a little dopamine each time, we do them. (1)
It helps explain why we continue to do something even when the long-term effects make us feel miserable. We become wired to crave the one thing we cannot resist.
For instance, I am a morning person. I’m naturally awake by 5 or 6 am and LOVE the quiet of mornings!
There are no people to avoid either. The first thing I do is pray, then I get my coffee brewing, so I can sit in a chair and study my bible. My morning habit and routine has been the same for the past fifteen years. I don’t need the caffeine to wake up, I like the flavor. I also like sipping while reading.
As long as I make it weak, and limit it to mornings only, I can keep the reflux at a minimum. Although not eliminated, overindulging in coffee is placed under control.
At the same time, connecting with my Father in heaven every morning prepares my mind to love and communicate more effectively with the difficult people I’ll face that day (especially the one I see in the mirror!).
How to Strengthen Our Resolve
According to Dr. Roy Baumeister, a psychologist at the Florida State University, humans are much better at exercising different types of self-control, because they can picture the long-term reward and benefits of their self-control. (1)
It makes sense!
Developing a plan to incorporate a new habit is one way, you and I can replace the one thing causing us discomfort, sabotaging our health goals, or just making us more stressed and emotional.
The suggestion in the News in Health article is to picture yourself doing the actions successfully, over and over.
Mentally practicing the helpful behavior over harmful behavior is key!
This is a very nice little trick if you and I are going to work, family gatherings, or parking our car at the grocery store and we foresee a potential encounter with a difficult person or situation.
When we enter environments where poor choices are readily available, we are tempted to practice our usual routines.
Most importantly, you and I must never forget we have the most abundant power source for self-control than any other people group on the planet, the Holy Spirit. We can ask Jesus to change our desires.
13 Whatever you ask in my name, this I will do, that the Father may be glorified in the Son. 14 If you ask me anything in my name, I will do it.
I realize changing “feel good” behaviors damaging our health is a real struggle.
However, I believe identifying one thing and overcoming that one thing with the Lord’s help is priceless in overcoming it for good.
I am with you, and I understand how hard it is! If you have difficulty with changing the way you eat, I have an Intentional Eating series that may help.
The Strength Approach to Christian Wellness is also a series I put together to help with behavior change. Please remember, I am available if you need help with changing habits or want someone to talk to about them! Contact me at mystypfefferwellness@gmail.com or here on my services page.
God bless you in your health journey!
References:
(1) National Institute of Health, News in Health, (January 2012). National Institutes of Health 9000 Rockville Pike, Bethesda, Maryland 20892
Vitamin C Superpower
The idea of superpower is ingrained in our minds as we watch fictional heroes saving the world from evil. Let’s face it, good versus evil makes a good story. It also fills our hearts with hope that evil will be conquered someday.
I often wonder what would happen in the daily choices of my friends and family if they understood there is a continual battle in our bodies of good and evil too. Not just in the mind and thoughts we battle, that goes without saying. I’m talking about at the cellular level when infection and exposure to chemicals in our environment begin to attack our cellular structure.
Vitamin C’s Superpower
The good news for us is God provides superpowers in his garden goodies to help us conquer daily attacks. Just like he provides his Word to ward off spiritual aggression, he equipped an arsenal of fruits and vegetables to defend our bodies too!
For instance, the superpower of vitamin C can knock out infection, bring damaging free radicals under control, and feed the supporting structures of tendons (1). But that is just the beginning. According to the National Institutes of Health, vitamin C is required for the synthesis of collagen, integral to wound healing, improves the use of nonheme iron, and can prevent or delay cancer and cardiovascular disease. (1)
The evidence of science is revealing some pretty impressive superpowers! Are you feeling the love of your Creator yet?
1 Corinthians 2:9 “But, it is written, ‘What no eye has seen, nor ear heard, nor the heart of man imagined, what God has prepared for those who love him’
Kiwi fruit increases plasma vitamin C levels, and one serving provides the recommended daily amount. (3)
Consistent consumption of fruits and vegetables (not supplements) are associated with lower cardiovascular disease risks in meta-analysis studies.
Plasma concentrations of vitamin C are low in people with cancer
It reduces monocyte adherence to the endothelium; those spiked white blood cells that release inflammatory markers and attached to the lining of the blood vessels.
Vitamin C improves nitric oxide (a chemical messenger in the body crucial for blood vessel health and blood vessel relaxation) allowing blood to flow more smoothly and blood pressure to be reduced.
Vitamin C are found in immune cells and contribute to effectiveness of memory B and killer T cells.
Bioavailability (saturation and usefulness for the cells) of vitamin C peaked at 200mg for a single dose. (4) This means more than 200mg at one time is going to be excreted in the urine and is not thought to be useful for the cells.
Results from two case-control studies indicate that vitamin C intakes greater than 300 mg/day reduce the risk of cataract formation by 70%–75%. (1)
Higher doses of vitamin C are necessary during times of infection due to the increased inflammatory response and metabolic demand. (4)
Lack of vitamin C is related to low levels of mental vitality; whereas consuming vitamin C increased work motivation and focus. (5)
Vitamin C’s role in neurotransmission and development supports its use for therapeutic and prevention of mental illness. (6)
My friend, God’s thoughtfulness in making this essential nutrient for our good and his glory is mind blowing. I am excited, grateful, and thankful for his loving care in the simplest items of everyday life. Enjoy and share the graphic below for a quick reference of food sources to obtain vitamin C’s superpower!
Easy Ways to Get Your Superpower C
I pray you and I enjoy more of them as we learn to become good stewards of our bodies and build strength to carry out the work, he has called us to do. If you need help getting started with more confidence in reaching your health goals just let me know! I am available for wellness coaching; I work with individuals, families, and groups!
10 Evidenced-Based Reasons to Drink Kombucha
The origins of Kombucha date back to China in 220 B.C. So, for at least two thousand years the drink has been used as natural medicine in cultures around the world. For me, it has been a delicious, naturally carbonated drink to enjoy while helping heal my gut!
Although there have been many case studies and testimonies like mine regarding the use of Kombucha as a beneficial fermented drink, it’s hard to find evidence-based studies. So, my mission today is to read and relay to you what has been discovered in studies and draw conclusions for possible benefit rather than offer scientific proof.
If you haven’t heard about it yet, Kombucha is a nonalcoholic, fermented tea that contains a symbiotic culture of mycobacterium and yeast (SCOBY). People use black tea, green tea, or rooibos tea to make Kombucha. I kept asking my friend for starter several years ago and she kept telling me, “It’s not ready yet”. So, I ordered a starter from the internet, and it contained the tea and “SCOBY”.
Clarifying Confusion
I followed all the directions and joined a Facebook group to learn the process and ask questions. They were awesome helpers in this process and very knowledgeable! Although many articles call the slimy thick covering over the tea the SCOBY, this administrator informed me it is actually a “pellicle”, a byproduct of the bacteria consuming the sugar, and not necessary to produce Kombucha. In my reading of various studies, the pellicle is still regarded by some as a SCOBY and tested positive for microbial growth; although not nearly as much as the brew itself.
Whatever you call it, SCOBY/Pellicle, just know it does speed the fermentation process and make the brew stronger. But it’s not necessary to make a new batch of Kombucha.
I found I did not like the stronger brew and began leaving it out each week and just using the tea. My Kombucha tasted less yeasty and more pleasant. If you begin the process, you will adjust your brew to your tastes too. More importantly, you’ll like what science has to say about its contents.
The Pangenomics Group, School of Science, in Melbourne, Australia is one of the sources used in this article for the “general” mycobacterial content of Kombucha. Their samples were obtained from The Good Brew Kombucha Company, which produces kombucha from 75% green tea and 25% oolong tea. The amount was supplied in 330 mL glass bottles and kept refrigerated at 39 degrees Fahrenheit, which is how they are sold commercially.
10 Evidenced Based Reasons to Drink Kombucha
Kombucha contains 3.3 mg of protein per milliliter. (1) Say what?! I had no idea about its protein content before I read this article. This is good news for people who don’t eat meat, are not big eaters in general, or who have difficulty digesting beans. It is also helpful for people looking for other sources of protein when they have slowed gastric emptying like gastroparesis, since they don’t have the fully functioning stomach enzymes to properly digest protein. They don’t have to, the bacteria apparently did it and produced it for them.
Kombucha is low in sugar— Now be aware the amount of sugar varies with the brand you choose, so read your labels! Moreover, be cautious of the amount of sugar you add to the second fermentation when you make it yourself. Generally, if you follow the directions on your chart for making Kombucha, the sugar content should be consumed by the bacteria. I use 3/4 cup of sugar to 1 gallon of green tea in my first fermentation and 1 tablespoon for the second fermentation to keep the sugar content low. The batch tested from Good Brew had the following: glucose: 1.87 g/L; sucrose 1.11 g/L; fructose: 0.05 g/L (1) I use that as a “general” reference since I don’t send mine off to a laboratory for analysis.
Kombucha is High in Polyphenols—It has approximately 290mg in 100ml of tea. “There is substantial epidemiological evidence that a diet high in polyphenol-rich beverages protects against developing cardiovascular disease and type 2 diabetes. (2) The gut bacteria play a crucial role in absorbing and metabolizing polyphenols; you’ll learn more about those critters in my next point. But for now, just understand polyphenols, in many interventional and epidemiological studies, show protection against chronic diseases like high cholesterol, high blood pressure, and they help with energy metabolism (2). The rich polyphenols in green tea are of great interest for drug discovery and widely known for their hypocholesteremic, antibiotic, anticarcinogen and hypoglycemic properties {2}
Kombucha contains a Diverse number of Probiotics–There were 198 species of probiotics (Good gut microbes) found in the Good Brew sample. Again, a generalization, but still a logical guideline of hope for brews grown in home production, or through commercial consumption. More importantly, the acidity of Kombucha is very high at 3:00 very close to the acidity of the stomach. Yes, that’s a good thing! God knew what he was doing! We need that acid to digest protein components in our food! But He also lined our stomach with protective mucous so the acid would not eat a whole in our intestinal tract. The bacteria also survive and thrive in this acidic environment, therefore helping to place colonies throughout the intestine. Interestingly enough, in a study of Turkish Kombucha, the bacterial diversity was higher in the brew than in the biofilm (or pellicle as mentioned above) with a peak on the seventh day of fermentation. The biochemical properties changed as the fermentation progressed. The beneficial properties of the beverage such as the radical scavenging ability increased significantly with a maximum increase at day 7 in this study [3]
The good bacteria and Yeast in Kombucha destroy pathogenic bacteria and yeast Although this is information occurred in a laboratory and in vitro (in test tubes), it’s still pretty impressive! The battle of the bacteria and yeast progresses as each are identified days 3 and 7, as they are counted under powerful microscopes! Home batches obtained in Egypt and Saudi Arabia showed Staphylococcus Aureus and E. Coli were the most susceptible to our SCOBY friends, while showing good antifungal activity against A. flavus and A. Niger (strains of harmful yeast). [4] So, if you’ve been afraid of trying Kombucha because of yeast overgrowth, fear no more. Pathogenic bacteria steadily declined in the presence of Kombucha probiotics. It is thought, the production of acetic acid from the SCOBY is responsible for pathogen decline. [4]
Kombucha reverses Type 2 Diabetes in Rat Experiment—A food engineering and biotechnology institute in China induced Type2 DM in rats then treated them with Kombucha. It is thought the development of Type 2 DM occurs through gut microbiome imbalance (as discussed in point 5). The development of T2DM is thought to progress through three pathways, including the short-chain fatty acid pathway, endotoxin pathway and bile acid pathway [5] Four weeks of kombucha intervention increased the abundance of short chain fatty acids (SCFAs) producing bacteria and reducing gram-negative bacteria. The improvement in gut microbiota reduced the damage to the intestinal barrier, hence reducing the displacement of lipopolysaccharide (LPS) and stopping inflammation and insulin resistance in the rats. In addition, the increased levels of SCFAs also improved islet B cell function by promoting secretion of gastrointestinal hormones GLP-1/PYY. GLP-1 is the hormone that tells your brain you are full and slows stomach emptying of food to the intestine. PYY is a peptide to slow digestion and give you a sense of satiety also. It’s funny how all of these things occur in the gut to help us heal. I met a lady at my AZURE standard drop and she told me giving her elderly mother a small amount of kombucha each day helped lower her blood sugars. They continued to improve to the point of removing all of her medication. I know this is just a case study, but in light of the rat study, it’s worth investigating further.
Kombucha and reduced damage of heavy metal toxicity–Another study done in India on rats induced with lead poisoning, researchers observed DNA fragmentation and lipid peroxidation. In lipid peroxidation free radicals steal electrons from lipids in the cell membranes resulting in cell damage. When the rats were given kombucha to drink, there was reduced lipid peroxidation and DNA damage. Since lipid damage is implicated in many vascular diseases, this explains why Kombucha can be a therapeutic agent in helping decrease inflammation.
Kombucha helped a cancer drug lower cancer activity—-Scientist combined kombucha with doxorubicin and found that it increased anticancer activity in test tubes. [7] In addition to supporting the detoxification of the liver in rats, consumption of Kombucha is also known to help excrete heavy metal substances and environmental pollutants from the human body through the kidneys. [
The probiotics in Kombucha produce glucuronic acid. Glucuronic acid helps the liver detoxify certain drugs like alcohol, morphine, steroids, benzodiazepines, Tylenol, and NSAIDs in vitro. So, if you’re looking for a good detoxification drink, look no further. Glucuronic acid is also thought to help with the metabolism of steroid hormones and aldosterone. [8]
Kombucha has a respectable amount of B vitamins and Vitamin C. A generalized amount of B and C vitamins in Kombucha help build the immune system, provided energy, and fight infection and cancer. Combined with the high amount of polyphenols, it’s no wonder it has been effective in destroy even H. pylori! [8]. The general concentration of vitamins in Kombucha per Villarreal‐Soto and associates from Univ. de Toulouse were as follows:
Villarreal‐Soto and associates from Univ. de Toulouse, France [9]
Vitamin B1
0.74 mg/mL
70 g/L
15
Vitamin B2
8 mg/100 mL
70 g/L
10
Vitamin B6
0.52 mg/mL
70 g/L
15
Vitamin B12
0.84 mg/mL
70 g/L
15
Vitamin C
25 mg/L
70 g/L
10
I hope you have enjoyed reading the 10 Evidenced-based reasons to drink Kombucha. As you can see, there is exciting research in the area of kombucha brewing and its benefits!
One last point, the temperature of the room does affect growth and fermentation rates of the brew. So, I do keep my room between 68 and 78 degrees. When it’s too hot is speeds up fermentation and yeast production and when it’s too cold it slows it down. Also, I am very careful to clean everything, so it does not get contaminated with mold.
I am happy to share my video of Kombucha making with you to see how I make my weekly batch. I pray you have a good week and stay healthy eating what God puts in the garden!
God Bless!
References:
Kaashyap M, Cohen M, Mantri N. Microbial Diversity and Characteristics of Kombucha as Revealed by Metagenomic and Physicochemical Analysis. Nutrients. 2021;13(12):4446. Published 2021 Dec 13. doi:10.3390/nu13124446
Williamson G. The role of polyphenols in modern nutrition. Nutr Bull. 2017 Sep;42(3):226-235. doi: 10.1111/nbu.12278. Epub 2017 Aug 15. PMID: 28983192; PMCID: PMC5601283.
Arıkan, M., Mitchell, A. L., Finn, R. D., & Gürel, F. (2020). Microbial composition of Kombucha determined using amplicon sequencing and shotgun metagenomics. Journal of food science, 85(2), 455–464. https://doi.org/10.1111/1750-3841.14992
Al-Mohammadi, A. R., Ismaiel, A. A., Ibrahim, R. A., Moustafa, A. H., Abou Zeid, A., & Enan, G. (2021). Chemical Constitution and Antimicrobial Activity of Kombucha Fermented Beverage. Molecules (Basel, Switzerland), 26(16), 5026. https://doi.org/10.3390/molecules26165026
Xu, S., Wang, Y., Wang, J., & Geng, W. (2022). Kombucha Reduces Hyperglycemia in Type 2 Diabetes of Mice by Regulating Gut Microbiota and Its Metabolites. Foods (Basel, Switzerland), 11(5), 754. https://doi.org/10.3390/foods11050754
Dipti P, Yogesh B, Kain AK, Pauline T, Anju B, Sairam M, Singh B, Mongia SS, Kumar GI, Selvamurthy W. Lead induced oxidative stress: beneficial effects of Kombucha tea. Biomed Environ Sci. 2003 Sep;16(3):276-82. PMID: 14631833.
Rasouli L, Aryaeian N, Gorjian M, Nourbakhsh M, Amiri F. Evaluation of cytotoxicity and anticancer activity of kombucha and doxorubicin combination therapy on colorectal cancer cell line HCT-116. J Educ Health Promot. 2021 Oct 29;10:376. doi: 10.4103/jehp.jehp_1456_20. PMID: 34912912; PMCID: PMC8641728.
Mousavi, S. M., Hashemi, S. A., Zarei, M., Gholami, A., Lai, C. W., Chiang, W. H., Omidifar, N., Bahrani, S., & Mazraedoost, S. (2020). Recent Progress in Chemical Composition, Production, and Pharmaceutical Effects of Kombucha Beverage: A Complementary and Alternative Medicine. Evidence-based complementary and alternative medicine : eCAM, 2020, 4397543. https://doi.org/10.1155/2020/4397543
Villarreal‐Soto S. A., Beaufort S., Bouajila J., Souchard J.-P., Taillandier P. Understanding kombucha tea fermentation: a review. Journal of Food Science. 2018;83(3):580–588.
Chakravorty S, Bhattacharya S, Chatzinotas A, Chakraborty W, Bhattacharya D, Gachhui R. Kombucha tea fermentation: Microbial and biochemical dynamics. Int J Food Microbiol. 2016 Mar 2;220:63-72. doi: 10.1016/j.ijfoodmicro.2015.12.015. Epub 2016 Jan 7. PMID: 26796581.
I Know What I Need to Do, I Just Don’t Do It.
John is a man who exercises faithfully five times a week. He is obedient to his doctor’s instructions to stay active and takes all his medicine as prescribed. As a pastor, he delves into God’s word, cares for his congregation, and shares the gospel. Although his glucose numbers are within range to help control his diabetes, he is not losing weight.
More importantly, I’m concerned his eating patterns and the quality of food he consumes are setting him up for another cardiac event.
When talking to John about his eating patterns, I ask how I can help. He says, “You can’t, I’m busy and on the go, so I eat out a lot. I know what I need to do, I just don’t do it.” His statement is one I hear quite often as a registered nurse and wellness coach trying to help people improve their health.
The saddest thing to me is a mindset that thinks eating what God supplies in the garden is too difficult or not good enough. If I could only convince him to see what God provides is superior to driving through a fast-food joint.
Plus, planning and organizing the week’s meals is beneficial to his health goals. Especially since John’s knowledge of whole food benefits is well established. His previous attendance at wellness classes taught him how to nourish his cells to gain energy and stamina to carry through with his God-ordained tasks.
He is also aware of the multiple studies revealing dangerous inflammatory markers in fried and processed foods; while items God designed are anti-inflammatory and beneficial.
The mindset of this child of God being blind to how the Maker’s gift of nutrient rich food can improve his quality of life is tragic. The man has had three heart attacks! Only the Lord above is keeping His hand of protection upon him and postponing the inevitable. But at what cost to his ability to carry through with God’s mission.
When considering the time to recuperate from the events, chronic fatigue, and brain fog that results from poor quality food choices, the cost is high. It is too high when God’s child, knows what he needs to do and just doesn’t do it.” It’s almost like refusing to bring his best to the house of God in order to serve God.
God tells Moses in the wilderness to bring the best firstfruits of your land to the house of the Lord your God. (Exodus 34:26, HCSB) The finest linens and gold are used to erect the first tabernacle and clothe the representatives of God. It is a picture of God setting apart the very best for worship and service to Himself.
Therefore, God expects my best, your best, and John’s best when we serve him. We don’t have firstfruits to offer from a harvest, and the house, according to the new covenant is our bodies.
Therefore, when we know we are consuming harmful substances that destroy our bodies instead of building them up, we are sinning. Even worse, is when we instill these habits in the children under our care! The apostle Paul reminds us our old self was crucified with Christ so sin’s dominion over the body may be abolished. We are to consider ourselves dead to sin but alive to God in Christ Jesus. So that, we do not let sin reign in our mortal bodies and obey its desires. (Romans 6: 6, 11, 12, HCSB)
The sin committed in the partaking of the Lord’s supper in Corinth is another example. At the meal each one eats his own supper ahead of others. So, one person is hungry while another gets drunk! The unworthy manner in taking the remembrance was gluttony. Paul says later, he who eats and drinks without recognizing the body (or Lord’s body), eats and drinks judgement on himself. This was in fact why many among them were ill and some even died. (1 Corinthians 11:21, 29, 30)
Paul ends one of his letters with a powerful reminder of soundness:
“Now may the God of peace Himself sanctify you completely. And may your spirit, soul, and body be kept sound and blameless for the coming of our Lord Jesus Christ. (1 Thessalonians 5:23 HCSB).
I want that for John, myself, and you.
It is the love, power, and presence of God renewing our minds that opens the eyes of the blind. The hazy blanket of mindless wandering in the soul and eating for sheer pleasure evaporates. In its place is a clear appreciation for God’s provision. He made special preparations to nourish, sustain, and even heal us before he formed Adam and Eve from the dust of the ground. Scientists have just begun to learn the powerful antioxidants in fruits, vegetables, herbs, and grains in the last fifty years.
My prayer for John and the rest of us in the body of Christ is to embrace the healing goodness God offers through His creation. For now, in the age of electron microscopes and studies of plant components combatting cancer cells, His power is clearly seen through what He has made. (Romans 1:20)
May the desire for harmful processed food be eliminated and a craving for whole food be instilled as a way of life for all believers. I pray time taken to prepare vegetables, fruits, grains, and lean meats in advance for easy retrieval becomes a priority. Serving God joyfully and effectively is easier when our bodies feel well. We will then know what we need to do and be happy to do it!
Week 8 for the STRENGTH Approach to Christian Wellness is H = Hold onto the Holy Spirit as He Guides You in the Change Process.
Well, if you’re reading this today you made it to week 8 of the STRENGTH Approach to Christian Wellness with me! H stands for hold onto the Holy Spirit as He guides you in the change process! I don’t know about you, but I find myself failing daily and hanging onto the promises of scripture as my Helper and Counselor guides me.
He reminds me gently in my spirit to think twice, be softer in my words, love like the Father and the Son love, and show grace. The more I fill my mind with God’s Word, the easier it is to submit my will to Him. I hang onto the Holy Spirit as those times of heated emotion emerge too. In the bible, I learn:
“My flesh and my heart may fail, but God is the strength of my heart my portion forever”
Psalm 73:26
The helpful words found in His life-giving book are just what I need when dealing with areas of strong emotion and habitual behavior. Especially when the temptation to lash out, allow fear to take over, or lose self-control when eating is present and persistent.
Scripture memory is so vital in this process because the Living God is speaking to me through His living Word!
““For the word of God is living and active, sharper than any two-edged sword, piercing to the division of soul and of spirit, of joints and of marrow, and discerning the thoughts and intentions of the heart.”
Hebrews 4:12
God, in the form of his Holy Spirit, is for me and you and not against us! He wants each of us to be whole in mind and body so we can live the abundant life Jesus calls us to live. I love how John Owen describes the Holy Spirit in a compilation of his work titled, “The Holy Spirit, His Gifts and Power”, he says:
“So, it is said of God, ‘God is a Spirit’ (John 4:24) his is a pure, spiritual, immaterial nature; not confined to a place, nor regarding one more than another in his worship. The reference of the Third Person of the trinity, as ascribed to him, declares his special manner and order of existence; so that wherever the Holy Spirit is mentioned, his relation to the Father and Son is included, for he is the Spirit of God. Herein there is an allusion to the breath of man; for as the vital breath of man has a continual emanation from him, and yet is never so utterly separated from his person, as to forsake him, so the Spirit of the Father and the Son proceeded from them by a continual divine emanation, still abiding with them.”
(Christian Heritage Imprint, 2004)
On a personal and spiritual level, as a believer and follower of the Lord Jesus, I take this to mean that the Holy Spirit is as much a part of me as my own breath.
Also, when I think of all the times I try to breathe in anxious moments, rising tempers, during exertion and activities, or when raising my voice to be heard among screaming kids….I NEED MORE of it.
Therefore, the same is true of the Holy Spirit, I need more of Him in those same moments.
So, how do you and I hold onto the Holy Spirit in these situations?
We take a super deep breath as we say, “Lord God, please take every thought captive to obey Christ (2 Cor. 10:5)
We hold tightly to the apostle Paul’s teaching before taking every thought captive: He says, “For though we walk in the flesh, we are not waging war according to the flesh but have divine power to destroy strongholds. That divine power is Jesus’ extended presence in the Holy Spirt. We understand we have no power, but God in us, DOES have great power!
Recognize the event causing turmoil and breathe through the emotions it evokes. At the same time accept the presence of the Holy Spirit with confidence and submit to Him the emotions, while processing the situation, being very specific in prayer as to what you need help doing as related to the following:
Controlling Fear/Anxiety/Anger/Depression
Battling the temptation to gossip/complain/criticize/argue with others
Overcome hurtful words, disrespect, sadness of a fallen world, laziness, or apathy
Honor the body (the tent of the Holy Spirit) by resisting addictive substances of sugar, alcohol, tobacco products, processed foods, or the temptation to overeat. Ask for the power to resist things that are harmful to the body instead of restorative.
A couple of examples of this from my daily failings are as follows. First, the chances of me seeing a deer on the side of the road as I start my commute are good, since I’ve hit nine of them in ten years. So, instead of succumbing to worries that escalate my heart rate or cause me to grip the wheel tightly in anticipation, I begin proactively praying. Before I get into my car I pray, “Lord Jesus, I ask for your angels to guard my path, my car, my life and the lives of others from destruction as I drive this car today.”
Second, I’m prideful and I’ve been around a few years, so most of the time I think I’m right. It is, therefore, a daily battle to humble myself, submit my mind and thoughts to Jesus, and think of others more than myself. I start my day with, “Lord, please give me a pure heart and a steadfast Spirit, forgive me for______, and help me put You and others before myself and my desires.
The bottom line to holding onto the Holy Spirit as He guides you and I daily is trusting His power to change us. We can face irrational thoughts or behaviors coming in swiftly, with intentionality. As we breathe and pray for help with emotions, we recognize our usual unhealthy coping measures full force and say stop. I’m not that person anymore. Yes, I have a weakness, but I am facing it and drawing upon God’s power to behave honorably. He loves me and works all things for my good (Romans 8:28).
In conclusion, I hope this eight-week series to the STRENGTH Approach to Christian Wellness has been helpful for you. I know it has been a good exploration for me mentally, physically, and spiritually. Therefore, I plan to develop it further as a resource for my clients. Please leave me a comment if you are interested in this resource, or if you would like to talk more about wellness. Take care, and God bless you.
References:
https://biblegateway.com
Owen, John, The Holy Spirit His Gifs and Power, Christian Heritage Imprint (2004) Christian Focus Publications, Geanies House, Fearn, Tain, Ross-shire, IV20 1TW, Scotland, UK
15 Strategies to Begin Intentional Eating: Living the Life God Calls us to Live.
The introduction a few weeks ago of Intentional Eating is part of a plan to help you and I, as participants in the body of Christ, live the abundant life God calls us to live. The world is pulling us away from this abundant life through many channels.
One channel is our environment; another is our fast-paced lifestyles. I’d like to explore how this is taking place first through our environment. Think about this scenario with me for a minute. Since the early 1900s your grandparents and mine were introduced to the industrialization of food. In the process, the environment in which we all live began to change.
For many areas of the country, the days of growing our own food were gone. Wheat milling and food oil production went to large food companies and life became “better than sliced bread”. Or so we thought. Although noble and good, mass-producing food for millions of people is tricky. The problem is keeping it from spoiling or going rancid.
Hence the development of preservatives. But then there is the other issue of appeal and making money. This bland food looks unappetizing and pretty scary. Well, the grand idea of food developers is, “Let’s give it more color!” Red, yellow, and blue dyes began entering the food supply. In addition to those changes in our way of eating was the development of hydrogenated oils, that were cheap and easily manufactured by the seed-oil industry.
The cheaper oil gives food flavor, alongside added sugar and salt. The problem?
As each generation grew and had children chronic disease began to rise. Autoimmune diseases, chronic bowel diseases, autism, heart disease, and diabetes began to expand and take more and more American lives.
Instead of an aging population of healthy, victory led Christians ready to share the gospel with the world, we became this group of people plagued with inflammation. The American Medical Association’s plan to fix this problem is to medicate it. Well meaning doctors are trained to treat the symptoms and not the root cause of the disease.
Therefore, when we look around now, we see a spiritually free, yet bodily broken group of people struggling to find the abundant life Jesus calls us to live. We’re looking for ways to gain more energy, get better sleep, and lose the pain and fatigue zapping our strength and our witness.
The Second Deception: Fast Paced Lifestyles
The second deception surrounding you and I is our fast-paced lifestyles. Does anyone have family dinner around the table anymore? Social norms to keep up have us rushing from 40 to 60-hour work weeks to running kids to practices and games. With this pace, where to we rest, do homework, have meaningful conversations, listen to one another, or bond?
You and I fall victim to convenience. McDonalds has it all for you, and KFC is right around the corner. The food companies and fast food restaurants are capitalizing on our need to feed our families on the go. They’ve thought of everything. Even creating the right amount of salt, fat, and sugar to get us all addicted and coming back for more.
Their food calls to us in our free time with mouthwatering commercials and promises for fast delivery. The entire trajectory of lifestyle becomes how do I meet my needs and my family’s needs and still enjoy life? Eat out, buy easy to prepare meals, and depend on ultra processed food for feeding my family.
The Solution for Getting our Energy and Health Back is Intentional Eating.
Our mindset is vital to the process of getting our energy and health back and I believe intentional eating is a start. Yes, we are still going to participate in birthday parties, special events, and consume the world’s sugar and grease filled items. My hope is we learn to do it in a manner that does not steal our health.
The truth of the matter is when we are exposed in our mother’s womb, go to school and daycare and get the same junk over and over again, then graduate college and start our own families, the cycle of convenience becomes a daily need. An idol of sorts we never thought possible because it’s just food.
We have to have food, right? How can we be addicted to it?
No one, including myself, thinks they have a food addiction. That is, until we embark on the next diet adventure or try to eliminate a processed food item for our own good. At that point, our eyes are opened pretty wide. We wake up thinking about it and our mouths water or when the presence of our favorite item flashes across our T.V. screen and we cave into its clutches all over again.
We are battling the flesh in the most vulnerable way possible, in the form of something we need to survive.
The apostle Paul understood the struggle so well! After a long battle with his desire to please God and please his flesh he says:
“For those who live according to the flesh set their minds on the things of the flesh, but those show live according to the Spirit set their minds on the things of the Spirit.”
The good news is God’s original plan in the garden gives us a way out. We just have to be intentional about how and when we do it.
In the scriptures, God gives clear instruction on how to follow him spiritually and physically. Since you and I are three-part beings, everything we do physically has spiritual impact. Just as everything we do spiritually has a physical impact. Focusing on Him for emotional needs and following His guidelines in the bible for our physical needs, will enable us to live an abundant life.
Mysty PFeffer
Emotional Needs and Intentional Eating
Emotional needs are effective in derailing our intentional eating in several ways. Is food a way of coping with life. You know the unmet need-to-be-filled emotional roller coaster we venture upon when we’re bored, tired, sad, or lonely.
In looking at these emotions it is helpful understand our relationship to food. Yes, we have to have it to live, but are we relying on food for comfort more than the Bible and promises of God? Do I feel empty inside? Have I always turned to food for comfort?
For others, it may not even be a relationship but mindless munching. Regardless of the reasons, we place a high value on pleasure and convenience in the choices we make every day.
The sad part is the choices we make are so automatic they require no thought or effort on our part. Don’t feel guilty at this point or beat yourself up, because our culture has taught us to think this way.
The advertising and the internet cookies make sure they know what you and I want when we type our first three letters into the search bar. They’ll even provide tempting pictures and headings of the items we look at often.
However, what would it look like to stop and think before every choice? Asking myself questions like, “Do my choices honor God and the temple of the Holy Spirit? Do they help me function the way He designed me to function?
Of course, we do…sometimes!
The late Dr. Rex Russell’s book, “What the Bible says About Healthy Living” shows us a better way. He gives us three principles of eating the foods God created for us, not altering God’s design, and not allowing food or drink to become an idol are simple and realistic lifestyle goals (1996).
So, with surrender and dependence on the Living God for guidance, here are 15 strategies to begin Intentional Eating:
Intentional eating begins with being aware of the things discussed above and developing a clear view of how the environment and lifestyles play a role. I have a really nice tool to help us discover where we truly stand in behavior, values, and choices. We can then pray for God to show us areas of possible addiction/idolatry that are hindering our daily function. We can also pray for wisdom to remove harmful substances and making them less desirable.
Remove toxic food or food altered from God’s design from the weekly grocery list. If the package has ingredients we cannot pronounce, it has been altered from God’s original design and is meant for shelf life not our lives. There are replacement items that are healthier and less toxic.
Although we don’t want to waste food, intentional eating involves reading every label in the pantry, cabinet, and refrigerator. With our minds set on God and His plan, we can pray if we should buy it again. Also ask Him what we can replace it with, or maybe make our own version with ingredients we can pronounce.
God created vegetables and fruit with powerful antioxidants. To date, over 8,000 phytochemicals have been identified by Scientists. These antioxidants work together to fight cancer, environmental damage from pollution, heart disease and more! Therefore, eating a variety of three to four servings a day are recommended to prevent disease.
I know this is hard for people who don’t like vegetables. They must not have had a mom who insisted on them at least trying them frequently at mealtime as a child. The rewards of giving them another try makes retraining taste buds worthwhile. It can be done with fasting, prayer, removal of processed food, and repeated exposure. I cover this in week two of the STRENTH approach to Christian wellness.
Give thanks for every day God gives us to be alive and an encouragement to someone else. We have the beauty of God’s Garden at our fingertips in every grocery store. It is an honor and privilege to have so much produce available to help us function. As we place Him high and lifted up in value above His provision for our daily comfort, we displace our potential idols.
Another intentional eating approach is to understand it is not necessary to eat meat every meal, every day. Exchanging pork and beef for beans, legumes, vegetables, whole grains, nuts, and seeds, is a good start as we see clear direction in Gen 1:29. Eating chicken and red meat once a week in addition to plant items will give us adequate protein. Remember the festivals in the Old Testament? Israel ate meat at special occasions or for special guests.
Eating more fish is an excellent way to improve heart healthy, inflammation reducing omega 3 in God’s eating plan. Jesus served fish, ate fish, talked about it and used them in his miracles. It’s worth eating frequently and abundantly. However, Dr. Russel points out in his book, shellfish and catfish are bottom feeders and toxic chemical filters, they will make you sick! Therefore, they are not on God’s list of good things to eat.
Dr. Russell also reveals in his book that pigs eat until they are engorged, and they’ll eat anything, including raw sewage. Have you ever sat down to eat pork, and it smelled funny? Their stomachs can’t handle all the food, so it seeps into their muscle, along with all the toxins, chemicals, parasites, and viruses they consumed. So gross, you and I may rethink this process before eating pork (1996).
Using portion control keeps us from placing food in the idol position. Since our stomachs are roughly the size of the fist, a plate just a little larger than the fist will hold what our bodies need. Experts suggest balancing the plate with a healthy protein, fat, and carbohydrate. The great news about eating from God’s Garden is vegetables and fruit provide all the macro and micronutrients we need to live! God loves us bunches, doesn’t he?
Slow down when chewing. Digestion begins in the mouth with an enzyme called amylase. Honestly, how many times do you and I frequently swallow half-chewed food? More than I care to admit. It will help you enjoy your food more, make your satisfied quicker, and digest it better with less gas and bloating.
Avoid eating three hours before going to bed or after supper. Eating right before bed can interfere with sleep and the body’s natural detoxification process. Fasting during this time allows it to remove toxins and wastes more effectively. It’s also a good time to wind down and begin a time of reading and prayer. Such practice helps prevent food or drink from becoming a God.
Drink plenty of water, the standard 8-10 glasses, depending of energy exertion is a nice guideline. Unless there is a reason for water restriction in people on dialysis or with heart failure, it is safe to consume this amount of water each day.
Reducing soda consumption is a smart and intentional way to reduce caffeine, sugar, and artificial sweeteners. Also, the phosphoric acid in soda beverages rob calcium and precious minerals from the bones. A process that especially harmful for children who are building bone and adults who are trying to maintain the bone they have!
Excess caffeine, sugar, and artificial sweeteners are thieves of good health. God didn’t make or even think about His people drinking pop (according to the bible). But man, sure has a way of making this poison look and taste appealing to line his pocket.
Alcohol consumption is another thief of health. It may be best for special occasions, or if it’s an addiction, avoided altogether.
Last, but not least, intentional eating helps us be aware of sugar intake. Large amounts of sugar contribute to diabetes, premature aging, decreased muscle tone, robbing of minerals from the blood to balance its effects, hyperactivity in children, obesity, cancer, decreased immunity, and heart disease. And this is only the beginning. Removing or drastically decreasing our desire for this substance is something to pray about.
Encouragement for Implementing Your 15 Strategies of Intentional Eating
In conclusion, God has plenty to say about what he put in the original garden as “good”. He also gives us plenty of warning about idolatry. Any substance that has power over our everyday decisions and our health is an idol. But he has given us a way to overcome the world, the flesh, and the devil. His son came a took all our sin upon himself in his death and redeemed us through his resurrection.
Praise God, we can count on the Holy Spirit to guide us through this process.
I am happy to serve you and offer recipes, and strategies to begin intentional eating. Pleasing our Father in heaven more may become more rewarding than satisfying our physical cells in the days to come. I find this hard too, and I’m with you, so if you need a coach to walk alongside you, I am here! Contact me at Mysty Pfeffer Wellness Coaching.
